2014-10-31 Wod

"40 Monsters of Rock"

20:14min AMRAP (1974)

40 Thrusters, 105/70#

40 TTB

40 Burpees

40 Pullups

2014-10-30 Wod

Strength:

Athletes Choice

Wod:

3 Rounds

1 Bear Complex (7 unbroken)

25 AMSU*

*if break in round 1 then 40 amsu instead of 25 , r2 = 50amsu, r3 = 60amsu

2014-10-29 Wod

13min AMRAP

3n Push Press, 115/80#

3n Burpee Box Jump (on and) Over

Finisher: 2x max effort shoot throughs

2014-10-28 Wod

9-7-5-2-5-7-9

Hang Power Cleans, 135/95#

200m Hill Sprint

Finisher: 200 Flutter kicks

2014-10-27 Wod

Strength:

Athletes Choice

Wod:

3 Rounds in Teams of 3

500m Row

Sunday Outline: 10/27-11/2

Mon: Strength + Team Sprint Row
Tues: Hang Power Clean, Sprint + Flutter Kick Finisher
Wed: Push Press, Box Jump + Shoot Through Finisher
Thurs: Strength + Bear Complex
Fri: Thrusters, TTB, Burpees, Pullups
Sat: 1min Stations for 3 Rounds
Sun: 530p Open Gym

Good Reads:

10 things you should never do in the box

A great view

Paralyzed man walks again after cell transplant

2014-10-25 Wod

For 14min as Partners

A: 200m Sprint + 10m OHL, 45/25#

B: AMRAP of 10 AMSU + 7 Box Jumps + 4 Burpees

2014-10-24 Wod

500m Row Buy In

4 Rounds

7 Hang Power Snatch, 95/65#

25 Wallballs*

*125m Row every time you break up (stopping for more than a 3-count, drops included) the wallballs

2014-10-23 Wod

Strength:

Athletes Choice

Wod:

120sec-90sec-60sec-30sec

Double Unders

Pushups

2014-10-22 Wod

EMOMx13

3 OHS, 115/70#

7 -1 - 7 KB Swings (Russian), 32/24 kg

1- 7 - 1 TTB

2014-10-21 Wod

35 HSPU (rx+ deficit)

35 Pullups (rx+ ctb)

35 Ball Slams, 50/35#

35 Slam Ball Cleans, 50/35#

Break up any way you would like

2014-10-20 Wod

Strength:

Athletes Choice

Wod:

Adriane's Get Up then Stop and Drop Partner Ninja Wod

10 Rounds (each)

A: 90m Sandbag run, 45/25 + 3 Man of Fire Burpees (TK)

B: Max TGU, AHAP

Sunday Outline: 10/20-10/26

Through January, we will be dedicating the first part of every Monday and Thursday class to increasing one (or two) of four major lifts: squat (back or front), deadlift (traditional or sdl), bench press, strict press. For those interested in following a pre-planned program, please come prepared with a working knowledge of the proper warm up as well as your personal maxes as this program will rely on percentages and consistent attendance. If you miss Monday, Thursday will be your make up day. If you make Monday, you can pick a second lift if you can consistently attend every Thursday as well. Everyone else will be working on varied strength work that does not need to rely on the more structured program mentioned above.

So for this week - if you are interested in following a pre-planned program - please take the opportunity Monday and or Thursday to find a 1RM (3RM, or 5RM if you have recently done your 1RM) of whatever you would like to work on (I would suggest to focus on the back or front squat but it's your world and I just live in it). If you have little to no interest, rest assured that there is little to no change for you as you will continue to get the same great workout as you have already been getting the past 2 months as we have beta tested this strength/wod/finisher class set up with great success. (However not at all like this FB fiasco..)

Mon: Strength: Athletes Choice + Adriane's Get Up then Stop and Drop Partner Ninja Wod (bundle up)
Tues: HSPU, Pullups, Ball Slams, SBC
Wed: OHS, KB Swing EMOM
Thurs: Strength: Athletes Choice + Double Under Wod
Fri: Power Snatch, WB
Sat: Wod to End Alzheimer's + Summit Sweat Crawl @ 100p and 130p (register to the left)
Sun: 530p Open Gym

Good Reads:

Intimidation

Why grunting may help you

Low fat milk and yogurt are a bad idea

Why you shouldn't buy into the ebola hype

2014-10-18 Wod

Closed today due to our athletes competing in the 2014 GSO

2014-10-17 Wod

3 Rounds

10 Clean & Jerks, 135/95#

15 Pullups

200m Hill Run

Finisher: 2min Max BBRO

2014-10-16 Wod

"40 Shades of Ralph"

5 Rounds

40sec DL @ 65%

40sec Single Unders

40sec DB Snatch, 75/55#

40sec Row, Cal

40sec AMSU

40sec Burpees

40sec Airdyne

40sec Rest

2014-10-15 Wod

Skill:

Rope Climb

Wod:

6-12-18-24

Box Jumps, 24/20”

3-6-9-12

TTB

1-2-3-4

HSPU

E2MOM: 1 Rope Climb

2014-10-14 Wod

Strength:

1RM Front Sq

Wod:

800m Sprint

80m OHL, 45/25#

800m Sprint

2014-10-13 Wod

Strength:

Weighted Rings Dips 5x5

Wod:

7min AMRAP

7 Ball Slams, 35/20#

7 KB Swings (Russian), 32/24 kg

7n Pushups

Sunday Outline: 10/13-10/19

Mon: Strength: Weighted (or thinner banded) ring dips + slam, swing, push AMRAP
Tues: Strength: 1RM Front Squat + OHL finisher
Wed: Skill: Rope Climbs + Box, TTB, HSPU, RC ladder
Thurs: NJ Heavy Hitter Wod
Fri: C&J, Pullups + BBRO finisher
Sat: No classes - come support CFV at the GSO!
Sun: 530p Open Gym


Good Reads:

Three things parents can do to help their kids be better athletes

The big lesson you should learn here is to anchor your wake rhythm by maintaining smart light habits throughout the day, evening, and night. To do this, get at least 30 minutes of outdoor light exposure during the day. In the evening, dim all lights and reduce blue or full-spectrum light in your environment. At night, while you sleep, maintain a very dark room.

You know you have a toddler when...

2014-10-11 Wod

EMOMx16

Odd: 6 Burpees over the bar + Max Cleans, 185/135#

Even: 1 TGU + 4 Burpees over the bar, RRT

2014-10-10 Wod

100m Sled Push

90 Lunges

80 AMSU

70 Double Unders

60 Pushups

500m Farmers Carry, 45/25#

40 Pullups

30 Burpees

20 K2E

10m HandStand Walk (10 HSWU sub)

2014-10-09 Wod

Buy-in or Buy-out: 1500m Row

15-12-9-6-3
Front Squat w/ 2sec Pause at bottom, 100/75#
20sec Hangin Knee Raise (Rx+: Hanging L-sit)

2014-10-08 Wod

Strength: 10min to work to heavy Push Press for a double

Finisher:

50 KB Swings (Hybrid)*, 28/20 kg

100m Sprint

40 KB Swings

200m Sprint

30 KB Swings

300m Sprint

20 KB Swings

400m Sprint

10 KB Swings

*If break swings, 5 Burpees + 15 Double Unders (45 SU)

2014-10-07 Wod

Skill: Snatch Progressions + work toward Heavy Power Snatch into OHS (or Squat Snatch)

Wod:

8min AMRAP

1n Power Snatch + OHS (or Squat Snatch if applicable) @ 75% of what was found earlier

2 HSPU

Finisher: 20 Floor Wipers

2014-10-06 Wod

"Nitsa Easy One"

10min to work to heavy Deadlift for a triple

rest 2min then

Partner A: 5 Box Jump On and Over, 24/20” + 3 HSWU (Timekeeper)

Partner B: Single Unders

Total jump rope = 1071- (Max DL for Partner A + Max DL for Partner B)

Buy-out: 1mile run with 45/30# barbell

Sunday Outline: 10/6-10/12

Mon: Heavy Deadlifts + partner jumping wod
Tues: Skill: Snatch progression, Wod: Snatch + HSPU, Finisher: Floor Wipers
Wed: Strength: Push Press (Double) + KB, DU Wod
Thurs: Front Squat, Row, L-sit
Fri: Pat's Bday Chipper Wod
Sat: Clean EMOM
Sun: 530p Open Gym

Good Reads:

Those who can adapt and overcome always prevail

Why this doctor hopes to die at 75

Want long lean muscles? Read this!

Bad Lip reading of The Walking Dead: Season Four